training 05_26_07

Saturday:
coffee
grappling / jiu jitsu
various med ball complexes
static holds

Sunday:
coffee
static holds

Monday: HAPPY MEMORAIL DAY!
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 10x
high box step-ups / bulgarian split squat - 4 x 3/3 (complex)
push-ups
shoulder work w/ iron woody bands
static hold work - planks / side planks and bridges - 45 sec. each
shot hoops for a while
and then skated

Tuesday:
coffee
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
depth jumps - 4 x 3
box jumps - 4 x 3
lateral box jumps - 4 x 3
dead start squats - 6 x 3 (45 second rest between sets)
bench press - 6 x 3 (45 second rest between sets - varied grips)
pull-ups w/ 40lb. xvest - 4 x 6
med ball circuit - various movements
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
rode the indo board for about 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
box jumps - 5 x 5
jump shrugs - 4 x 6
depth jumps - 4 x 4
med ball circuit - various movements
barbell muscle snatch - 3 x 7

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
tempo sprint work

training 05_19_07

Saturday:
Renegade clinic for the weekend!
coffee
good time with old and new friends
agility ladder drills - 15 min.
various med ball complexes
static holds

Sunday:
Renegade clinic for the weekend!
coffee
static holds

Monday:
just flew back to the burg today, pretty tired, but still did some work to get the kinks out
bike for 15 min.
static holds

Tuesday:
coffee
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
depth jumps - 4 x 3
box jumps - 4 x 3
squat box jumps - 4 x 3
jump shrugs - 4 x 6
pull-up / push-up circuit - 4 x 10 back to back
med ball circuit - various movements

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
bike - 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
broad jumps - 9 total jumps
box jumps - 5 x 5
squat box jumps - 5 x 3
dead start squats - 6 x 3
med ball circuit - various movements
leg raises - 3 x 12

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
tempo sprint work

training 05_12_07

Saturday:
coffee
trained clients
angels / devils / push-ups - 5/5/10
plank - 60 sec.
side plank - 30 sec. per side
bridge - 45 sec.
droms / sprint mech work.
agility ladder drills - 15 min.
10 yard sprints - 8x (various starting positions with 45 sec. rest)
various cone and multi-directional drills
various med ball complexes
ate some kick ass mexican food with one of my football players

Sunday: HAPPY MOTHER'S DAY!
coffee
static holds
droms / sprint mechanics

Monday:
jumped rope - 100 jumps 10 push-ups - 10 rounds
shadow boxed for 3 rounds, 3 min.
various med ball complexes (kicked my arse today!)
bike for 15 min.
static holds

Tuesday:
coffee
static holds
wine

Wednesday:
bike - 20 min.
foam roller work
droms
static holds- plank / side plank / horse pose / bridge
circuit work with one of my clients: (keep the treadmill running at 5mph and at 5 degree uphill grade)
circuit 1- repeat 2x
dumbell swings - 8x then wide-grip lat pull-downs 8x for 2 rounds then tread mill walk for 2 min.
circuit 2- repeat 2x
dumbell up-right row/shrug- 8x then reverse hypers on swiss ball 12x, for 2 rounds then tread mill
circuit 3- repeat 2x
single-arm dumbell press- 8x then med ball rotational twists 12x, for 2 rounds then tread mill
leg raises - 3 x 12
shoulder prehab - 2 x 15

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
SPRINT WORK: w/ bands
5 x 3 sprints for 5 yards
5 x 5 box jumps
med ball circuit - various movements
leg raises - 3 x 12

Friday:
headed to the Renegade clinic for the weekend!

training 05_05_07

Saturday:
coffee
trained clients and road my new skateboard for a little while!

Sunday:
coffee
static holds
ab wheel roll-outs
watched some henry rollins on dvd

Monday:
jumped rope for 5 x 3 min. rounds w/ 30 sec. rest between each round
shadow boxed for 3 x 3 min. rounds and then hit the heavy bag for 4 x 3 min. rounds
various med ball complexes (people need to buy the dvd on my site)
sledge hammer work on a car tire
static holds

Tuesday:
angels/devils/push-ups - 5/5/10 - 2x
foam roller work
droms
10 yard sprints - 10x with various starting positions
hang power clean - 6 x 3
snatch grip deadlifts - 4 x 4
pull-ups - 6 x 10
stability ball push-ups - 4 x 10
leg raises - 4 x 10

Wednesday:
droms
grappling/jiu jitsu - live rounds for 1 hour
med ball circuit - various movements
tempo sprints on the field - 10 x 75 yard sprints

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - single arm planks / horse pose and bridges - 30 sec. each
droms and sprint mechanics
agility ladder work
SPRINT WORK: various starting positions
10 yard sprints - 8x / 1 min. rest between each sprint
20 yard sprints - 6x
30 yard sprints - 4x
football specific position drills with my client - going to be a great college dback
med ball circuit - various movements
stretching w/ iron woody bands
cold shower at home - long day!

Friday:
foam roller work
hip mobility
static holds
bike
upper body med ball ab circuit

training 04_28_07

Saturday:
coffee
trained clients and had my new skateboard put together. - back on the board!

Sunday:
coffee
static holds
3rd session for baseball speed and agility clinic that i'm putting on for a group of advanced little league players
helped the gym i train out of with their all-day move! a lot of picking up heavy weights and machines and moving them in and out of trucks. a great deal of fun!
http://www.macfittest.com

Monday:
4th session for the baseball speed clinic
static holds

Tuesday:
droms
10 yard sprints - 12x with various starting positions
hang power snatch - 4 x 3
snatch grip high pull (from the blocks) - 6 x 3
box squats - 6 x 2
wide grip lat pulls - 4 x 4
med ball chest passes off the wall - 4 x 15 explosive throws
leg raises - 4 x 10
roman chair sit-ups - 4 x 12

Wednesday:
droms
jump rope work - 15 min.
med ball circuit - various movements
shadow box - 4 x 3 min. rounds

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
10 yard sprints - 10x / 1 min. rest between each sprint
hang power clean - 6 x 3
single leg box squats - 4 x 4
pull-ups w/ xvest - 4 x 6/4
plyo box push-ups - 4 x 20
tricep work w/ iron woody bands - 4 x 25
ab work

Friday:
hip mobility
static holds
tempo sprints - 10x / 75 yard sprints w/ 45 sec. rest
med ball ab circuit